Freedom WOD Classes Warm Up: D.R.O.M.S Strength: 15-20 mins Test Week: One Rep Max Bench Press Metcon: Tabata 20/10 Row for Cal Rest 1 Min Bench Press 135/95 Rest 1 Min Double Unders Elite Competition Class 1.  Dead Lift Work up to a heavy double deadlift with bands or Chains 2.  Conditioning 4 Rounds:

1989 Jan 15th Big John Studd wins WWF’s 2nd Royal Rumble, Feb 25th Mike Tyson TKO’S Frank Bruno, March 20th Baseball announces Reds manager Pete Rose is under investigation, April 2nd Wrestlemania V at Trump Plaza, Hulk Hogan beats “Macho Man” Savage, May 24th “Indiana Jones & Last Crusade” premieres, June 3rd Nolan Ryan pitches

Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Hip/Ankle Strength: 15-20 mins Test Week: One Rep Max Back Squats Metcon: “Fight Gone Bad” 3 Rounds for Max Reps: 1:00 Wallballs (20/14) 1:00 SDHP (75/55) 1:00 Box Jumps (20″) 1:00 Push Press (75/55) 1:00 Row (Calories) 1:00 Rest Elite Competition Class 1) Conditioning “Fight Gone Bad” 3

Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Hip/Ankle Strength: 15-20 mins Test Week: One Rep Max Clean Metcon: 15 Min Cap 200 Sit Ups EMOM Including Min 0 Perform: 5 Hang Power Cleans 115/75 Elite Competition Class 1. Clean and Jerk EMOMx10:  1 Power Clean + 3 Front Squats + 1 Jerk 2.  Gymnastics Conditioning

Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Chest/Shoulders Strength: 15-20 mins Test Week: One Rep Max Strict Press Metcon: 21-15-9 KB Swings 53/35 Pull Ups Hand Stand Push Ups Elite Competition Class 1. Weightlifting + Gymnastics Conditoning OTM x 6 – 1 Squat Snatch (90%) Rest 4:00 OTM x 6 – 1 Squat Clean and Jerk

Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Shoulder/Thoracic Strength: 15-20 mins Test Week: One Rep Max Snatch Metcon: Snatching Nancy 5 Rounds 400 m Run 15 Power Snatch 75/45 Elite Competition Class 1. Conditioning 21 HPC (135/95), 21 Burpees over Bar, 100 DU 15 HPC (135/95), 15 Burpees over Bar, 75 DU 9 HPC (135/95),